Back pain can be a devastating problem. However, with proper treatment and therapy, even serious back pain can be managed effectively. One of the best ways to deal with back pain is to avoid specific exercises. Some of the world’s most popular exercises and stretches put undue stress on your back. Today, we’re highlighting three exercises you should avoid if you have back pain as well as the best alternatives. Avoid Superman Back Extensions Superman back extensions are a popular back exercise where you lie face down, then simultaneously lift your arms and legs off the ground and hold the position. Even patients with a healthy back can experience significant discomfort during this exercise. If you already suffer from back pain, you should consider avoiding superman back extensions. Avoid Sit-ups Sit-ups are another popular exercise to strengthen your core. Unfortunately, sit-ups put a lot of pressure on your spine, and many back pain experts will recommend avoiding sit-ups. Avoid Standing Toe Touches A standing toe touch is a popular stretch that many people perform before a workout. You stand up straight, then bend over to touch your toes. Many people perform standing toe touches in order to stretch their hamstrings. Unfortunately, research has shown that standing toe touches may stretch the back more than the hamstrings. This can cause pain and discomfort to anyone – especially those with an existing back injury. Exercises to Do Instead If You Have Back Pain
Towel Hamstring Stretch You can still stretch your hamstrings effectively with back pain! Lie on your back with one knee bent towards the ground. Wrap a towel around the foot of your other leg, then use it to pull the leg up. As you bring your leg up, straighten your knee. Hold the position for 20 seconds, then repeat with the other leg. Partial Crunches Work your abs without harming your back. Lie on your back with both knees bent and your feet flat on the floor. Perform a partial crunch by tightening your abdominal muscles and raising your shoulders off the floor. Hold, then slowly lower your shoulders to the ground and repeat. If back pain is preventing you from normal movement, then consider scheduling an appointment with a chiropractor today.
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